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Weekly Work-OUts

“I indeed baptize you with water unto repentance: but he that cometh after me is mightier than I, whose shoes I am not worthy to bear: he shall baptize you with the Holy Ghost, and with fire:” Matthew 3:11

“And she shall bring forth a son, and thou shalt call his name JESUS: for he shall save his people from their sins.” Matthew 1:21

“His eyes were as a flame of fire, and on his head were many crowns; and he had a name written, that no man knew, but he himself. And he was clothed with a vesture dipped in blood: and his name is called The Word of God. And the armies which were in heaven followed him upon white horses, clothed in fine linen, white and clean. And out of his mouth goeth a sharp sword, that with it he should smite the nations: and he shall rule them with a rod of iron: and he treadeth the winepress of the fierceness and wrath of Almighty God. And he hath on his vesture and on his thigh a name written, KING OF KINGS, AND Lord OF LORDS.” Revelation 19:12-16

Monday, July 12, 2021

3 Rounds:

- 10 Alternating Lunges, per side

- 10 Burpees

3 Rounds:

- 10 Alternating Jump Lunges OR Alternating Back Lunges, per leg

- 20 Wall Squat Calf Raises or hold a Wall Squat

- 20 Slider Leg Curls

Tuesday, July 13, 2021

15 minutes:

- 10 Single Leg Shoulder Presses, per side

- 10 Underhand Rows

- 10 Combo Front & Side Raises, per side

- 10 Underhand Rows

Wednesday, July 14, 2021

3 Rounds:

- 15 Fire Hydrants, per leg

- 15 Banded Frog Pumps

- 10 Banded Staggered Stance Dead lifts, per side

3 Rounds:

- 15 Backpack/Kettlebell Swings

- 10 Staggered Stance Deadlifts, per side

Thursday, July 15, 2021

5 Rounds:

- 10-12 Close Hand Push Ups

- 20 Arm Haulers

- 10 Bicep Curls

- 10-12 Skull Crushers

Friday, July 16, 2021


- Sit Ups to Overhead Press

- 4-Count Flutter Kicks

- Plank Hip Dips, per side

- Seated Overhead Presses

*If you engage in this activity, you do so voluntarily, assuming all risk of potential injury; so please be safe, abide by any health restrictions and ensure approval from your primary physician.*

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